Tag: breastfeeding recipe

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Carrot Cake Lactation Overnight Oats

Carrot Cake Lactation Overnight Oats

Booster : carrot, flaxseed, brewer's yeast, oats
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Prep Time 5 mins
Total Time 2 hrs 5 mins
Course Breakfast
Servings 1 Serving

Ingredients
  

  • 1/2 cup rolled oats
  • 3/4 cup almond milk or any of your preference
  • 1/4 cup carrots shredded
  • 1 teaaspoon cinnamon
  • 1 tablespoon pecans crushed
  • 1 tablespoon coconut shredded
  • 1 teaspoon brewer's yeast
  • 1 teaspoon flaxseed
  • 1 teaspoon chia seed

Instructions
 

  • Mix all ingredients together (except for the pecans and coconut) in a bowl or mason jar.
  • Add the pecans and coconut on top, cover with a lid, and set in refrigerator overnight. Enjoy in the morning!
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Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats

Boosters: Oats, Flaxseed, Brewer's Yeast
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Prep Time 5 mins
Total Time 2 hrs 5 mins
Course Breakfast
Servings 2 people

Ingredients
  

  • 1/2 banana medium
  • 2 tablespoon peanut butter creamy
  • 1/4 cup non fat greek yogurt plain
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 3/4 cup almond milk or any milk of your preference
  • 1 cup rolled oats gluten free
  • 1 tablespoon chia seeds
  • 1 teaspoon flaxseed meal
  • 1 teaspoon Brewer's Yeast

Instructions
 

  • 1. First, mash 1/2 banana in a large bowl. Then add the rest of the wet ingredients and mix until smooth.
  • 2. Add in dry ingredients and mix again.
  • 3. Place in the refrigerator, covered, for at least 2 hours or overnight. Serve cold.

Notes

Feel free to double this recipe.
**It should stay good refrigerated for up to 3-4 days.
**Depending on how thick you like your overnight oats, you may add a splash of almond milk before serving.
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Avocado Bacon with Egg

Avocado Bacon with Egg

Booster: Avocado
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Prep Time 15 mins
Total Time 15 mins
Course Side Dishes
Servings 2 People

Ingredients
  

  • 1 Whole avocados Organic
  • 2 Whole eggs free range
  • 1 piece bacon crumbled
  • 1 Piece cheese
  • 1 pinch salt and pepper

Instructions
 

  • preheat oven to 200d
  • With a spoon, scoop out some of the avocado so it's a tad bigger than your egg and yolk. Place in a muffin pan to keep the avocado stable while cooking.
  • Crack your egg and add it to the inside of your avocado. Sprinkle a little cheese on top with a pinch of salt. Top with cooked bacon.
  • Cook for 14-16 minutes. sprinkle salt and pepper to taste. Serve warm.

Notes

TIPS FOR BAKED EGGS IN AVOCADO

  • Make sure your avocados are room temperature and not refrigerated.
 
  • Scoop out about 1-1.5 tablespoons of avocado to create enough room for your egg. But scoop wide versus deep. If you scoop deep, it will take longer for the egg to cook.
 
  • Use large eggs. Extra large or jumbo will be too big for the avocado.
 
  • Keep the avocados upright and level by using a small baking dish, ramekins, or even a muffin tray.
 
  • There are two ways to insert the egg. You can either gently crack the egg and let any whites overflow into your baking dish (it’ll happen). Or, you can crack the egg into a small bowl, then use a spoon to transfer the yolk into the avocado first and add just enough egg white to fit the cavity. Either way works.
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Lactation Spinach Muffins

Lactation Spinach Muffins

booster: Spinach
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Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Main Dish
Servings 12 Muffins

Ingredients
  

  • 2 eggs Medium
  • 150 ml milk almond/ full cream
  • 75 g butter melted
  • 1 spring onion chopped
  • 75 g baby spinach organic, chopped
  • 1/2 red pepper diced
  • 250 g self raising flour unbleached, organic
  • 1/2 cube vegetable stock organic, low or no sodium cube
  • 1 pinch salt and pepper optional
  • 150 g cheddar cheese optional

Instructions
 

  • Preheat the oven to 180c / 350f and line a muffin tin with 12 muffin cases.
  • Gently whisk the eggs in a large bowl and stir in the milk and melted butter. Mix in the grated cheese(optional), spring onion, baby spinach and diced pepper.
  • Finally, add in the flour, salt and pepper (if using) and crumble in the stock cube and mix just enough until all the ingredients have combined.
  • Divide the mixture between the 12 muffin cases and bake in the oven for 20-25 minutes until cooked through (a skewer stuck into the middle should come out dry).
  • These muffins can be frozen once they have cooled completely. To defrost simply leave out for a few hours or overnight.
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Miso Chicken Stew

Miso Chicken Stew

MILK BOOSTER: Miso
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Prep Time 15 mins
Cook Time 25 mins
Total Time 1 hr 40 mins
Course Main Dish
Servings 4 People

Ingredients
  

  • 800 Gram chicken chopped
  • 3 Tablespoon miso paste
  • 2 Tablespoon White Venegar
  • 1 Tablespoon Mirin
  • 1/2 cup water
  • 2 Teaspoon Sugar optional
  • 2 Teaspoon Soya Sauce optional
  • 1 Carrot Chopped in bite size
  • 2 Potato Chopped in bite size

Instructions
 

  • Marinate chicken in miso paste for 1 hour
  • Heat up 2-3 tablespoons of vegetable oil in a pan, and sear the chicken pieces until lightly browned all over. Remove to a plate.
  • Add the chicken to a big pot, along with the carrots, miso paste and mirin.
  • Add water or chicken stock to just cover all the ingridents
  • Put in pressure cooker for 25 min or Bring everything to a boil, then turn down the heat and simmer slowly for 45 minutes to 1 hour, until the chicken is tender.
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Dashi Ramen Soup

 

Dashi Ramen Soup

SUPERFOODS : miso, seaweed, bok choy
MILK BOOSTER: mushrooms
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Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Soup
Servings 2 Servings

Ingredients
  

  • 2 teaspoon olive oil extra virgin
  • 85 gram shiitake mushrooms
  • 2 head baby bok choy sliced thin
  • 960 ml water (4 cups)
  • 2 inch dried kombu
  • 1 tablespoon miso paste
  • 340 gram fresh or dried ramen noodles

Instructions
 

  • Bring a pot of water to boil then season with salt. Add the ramen noodles and simmer uncovered for 1-2 minutes or until the noodles are al dente
  • Drain the water then rinse with cold water to prevent them from sticking. Separate the noodle into the bowls
  • Warm the oil in medium saucepan
  • Sauté the mushrooms and bok choy until tender
  • Stir in water, kombu and miso paste and bring to a low boil
  • Ladle the soup into bowls and serve warm